Tuesday, April 24, 2012

Posted: April 24, 2012 in WOD
Tags: ,

WEEK 1: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 45%x2x10 (#)

or:

RE Lower Body:
Free Squats @50% of 1RM:
5 sets of 10 (#)

Assistance:
A1: Bulgarian Split Squats: 3×8-12 (#)
A2: Banded Good Mornings: 3×15-20

MetCon:
For Time:

800 Meter Run
10 Heavy Bag Flips
20 Heavy Bag Lateral Jumps (jump side to side over heavy bag)
10 Heavy Bag Flips
800 Meter Run

Post time to comments:

Post MetCon:
Max Plank Hold:

Post how long you held plank:

Post WOD:
Biceps Exercise of Choice: 3×8-12

Comments
  1. Paulo Santos says:

    WEEK 1: Day: 2

    RE Lower Body:
    Free Squats @50% of 1RM:
    5 sets of 10 (145#)

    Assistance 2:
    A1: Bulgarian Split Squats: 3×8 (30#)
    A2: Banded Good Mornings: 3×15

    MetCon:
    For Time:

    800 Meter Run
    10 Heavy Bag Flips
    20 Heavy Bag Lateral Jumps (jump side to side over heavy bag)
    10 Heavy Bag Flips
    800 Meter Run

    Post time to comments:
    08:49 minutes RX

    Post MetCon:
    Max Plank Hold:

    Post how long you held plank:
    02:00 minutes

  2. RWP says:

    RE Lower Body:
    Free Squats @50% of 1RM:
    5 sets of 10 (110#)

    Assistance:
    A1: Bulgarian Split Squats: 3×8 (25#)
    A2: Stiff Legged Deadlifts: 3×8 (185#)
    B1: Good Mornings: 3×12 (65#)
    B2: V-ups: 3×15

    Post WOD:
    Biceps Exercise of Choice: 3×8-12
    Concentrated Curls: 4×8 (35#)
    Hammer Curls: 4×10 (30#)

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